OpenNutrition

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Marshmallows

Marshmallows

EverydaySweetened

Marshmallows are a whipped sugar confection made primarily from gelatin, sugar, and air, creating their signature soft, spongy texture. These sweet treats are characterized by their pillowy consistency and mild vanilla flavor, achieved through a process of whipping and setting the gelatin-syrup mixture into foam. While low in fat and protein, they are almost entirely carbohydrate-based, with commercial varieties often containing added corn syrup or stabilizers. Traditional marshmallows are not vegetarian due to gelatin content, though plant-based alternatives using agar or pectin exist.

Macro Impact

A 4 large marshmallows serving contains 89 calories, 1g protein, 23g carbs, and 0g fat.

Calorie Burn

How long would it take to burn off 89 calories?
Walking3.5 mph, moderate pace
21 min
YogaModerate effort, gentle pace
15 min
SwimmingModerate effort, freestyle
11 min
Biking12-14 mph, moderate effort
9 min
StairsStair climbing, moderate pace
10 min
Running5 mph (12 min/mile)
8 min

Nutrition Facts

Serving size4 large marshmallows (28 g)
Amount per serving
Calories89
% Daily Value*
Total Fat0.1g
0%
Saturated Fat0.0g
0%
Trans Fat0g
Polyunsaturated Fat0.0g
Monounsaturated Fat0.0g
Cholesterol0mg
0%
Sodium22mg
1%
Total Carbohydrate23g
8%
Dietary Fiber0.0g
0%
Total Sugars16g
Includes Added Sugars16g
32%
Protein0.5g
Vitamin D0mcg
0%
Calcium0.8mg
0%
Iron0.1mg
0%
Potassium1mg
0%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
23 / 275 g
8%
Fiber
0 / 28 g
0%
Sugars
16 g
Added Sugars
16 / 50 g
32%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
7 g
Fat
Total Fat
0 / 78 g
0%
Monounsaturated
0 / 31 g
0%
Polyunsaturated
0 / 23 g
0%
Saturated
0 / 23 g
0%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
0%
Omega 6
0 / 19 g
0%
Omega 9
0 g
Protein
Protein
1 / 80 g
1%
Amino Acids
Histidine
0 / 3 g
0%
Isoleucine
0 / 2 g
0%
Leucine
0 / 3 g
1%
Lysine
0 / 2 g
1%
Methionine
0 / 1 g
0%
Phenylalanine
0 / 2 g
1%
Threonine
0 / 1 g
1%
Tryptophan
0 / 0 g
0%
Valine
0 / 2 g
1%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
0 g
Glutamic Acid
0 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
0%
Riboflavin, B2
0 / 1 mg
0%
Niacin, B3
0 / 15 mg
0%
Pantothenic Acid, B5
0 / 5 mg
0%
Pyridoxine, B6
0 / 1 mg
0%
Biotin, B7
0 / 30 mcg
0%
Cobalamin, B12
0 / 2 mcg
0%
Folate
0 / 400 mcg
0%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
0%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
1 / 1k mg
0%
Copper
0 / 1 mg
3%
Iron
0 / 13 mg
0%
Magnesium
1 / 370 mg
0%
Manganese
0 / 2 mg
0%
Phosphorous
2 / 700 mg
0%
Potassium
1 / 3k mg
0%
Selenium
1 / 55 mcg
1%
Sodium
22 / 2.3k mg
1%
Zinc
0 / 10 mg
0%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
5 g
Caffeine
0 mg
Choline
0 mg
Taurine
0 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Candies, marshmallows. USDA Standard Reference, Legacy. Food ID 167995.
  2. 2.Candies, marshmallow. Canadian Nutrient File. Food ID 4183.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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